Spinning has become one of the hottest exercise trends, and for good reason! It’s fun and it’s challenging. Spin is low impact and is a dynamite cardio workout. You can also burn some serious calories, so if you are looking to fast track weight loss, spin can help produce great results!
If you haven’t tried it yet, here is some helpful information to let you know what to expect.
Spin is an intense cycling class that lasts about 35-45 minutes. An instructor usually sits on a bike in the front of the class and will yell out instructions to follow while they are working through a playlist of songs that are well suited for a dance club. Some songs will be better for hill climbing and some are good for sprints. A good instructor has their playlist planned out in advance and will have a specific goal in mind. They will mix in songs that are designed to get your heartbeat racing and then songs designed to work on your strength and endurance.

If you are wondering what to wear for a Spin class, that’s easy. Normal gym attire will be just fine. Just like riding a regular bike, you don’t want anything too loose that will interfere with your movement. Sneakers are fine, and if you become a regular you may prefer to invest in a pair of spin shoes that clip directly into the petals. They are helpful but by no means a requirement. If you have long hair, you will probably want to tie it back. A small hand towel comes in handy if you perspire a lot.
You MUST bring a bottle of water with you. Trust me, you will need to hydrate.
Go to class at least 10 minutes early to set up your bike, and warm-up.

Spin bikes are designed to feel like a regular bike. You will need to set up your seat height and handlebars to be comfortable and effective for you. If it’s your first class, don’t be shy, ask an instructor for some assistance in setting up. When you stand next to the bike, the seat should line up right next to your hip bone. The distance from the seat to the handlebars should be about the distance from your elbow to your knuckles. The base of the handlebars should be about the same height as your seat, but if you are just beginning, it is a little easier if you set the handlebars up a little higher. These should be considered just starting points, the real deal is how you feel when you sit on the bike. You may have longer than average legs or perhaps a longer abdomen and you need to find a setting that works for you. The main thing to remember is that you don’t want to put unnecessary stress on your knees or back by being too high, too low or too far ahead of the pedals. A proper alignment is important, and a good instructor will help you find it.

Now the fun begins. As I mentioned, your instructor will have a playlist of songs with good beats. The heavy bass will keep you pumping. Each bike will have some type of resistance control. They may be electronic with digital numbers, or they may be more manual with a dial and marks like on a clock.

The instructor will yell out where to put your resistance, but I caution you in your first class, don’t be a hero. Keep your resistance always a little lower until you have a few classes under your belt. You will be sore no matter what, but you don’t want to hurt yourself and ruin the experience. Follow along and keep your RPMs in line with the instructor. (RPM’S are rotations per minute). Electronic bikes will be able to show you how many RPMs you are generating, and in those classes, your instructor may guide you to keep up to a specific number during sprints.

Keep your core centered and use your legs in smooth circular movements for pedal strokes.
A sprint is when you pedal as fast as you can for a short period of time during a song. They usually fall in alignment with a beat drop and can last for 30 seconds to a minute. These are great cardio workouts.
Hill climbing, on the other hand, is when you turn the resistance high and you really need to use your muscles for each rotation. Generally, the beat will be slower for these. There may come a point where it becomes too difficult for you to do while you are sitting down, and you will need to move to a standing position on your bike.
There are three basic positions we use in spin class. Sitting (position 1), standing straight up (position 2) and standing leaning forward (position 3). You must use your legs to move the pedals and not put too much weight on your hands and shoulders. You should consider that your arms and shoulders are there for balance, and the real work still needs to come from your legs and core. If you start flailing about, you will certainly increase your chances of an injury. Keep your body weight centered when standing and drive the weight down on your legs. Go slower if you need to until you understand how your body reacts to these additional positions.
Expect to feel a little sore the day after your first class. You probably used some muscles that you didn’t know existed. Don’t be discouraged.

When you first start you need to go at your own pace. Don’t feel intimidated by the more experienced riders in the class. We all know what it was like the first few classes we went to and didn’t know what we were doing either. No one is judging you in spin class. As a matter of fact, the spin community at my gym, Signature Fitness has fostered many friendships, and if anything, we challenge and support each other and make the classes fun.
I also recommend that you try a few different instructors. They all have different styles and different playlists, so look for those that you feel a connection with.
Spin can be a lot of fun, more challenging than it looks, and help you achieve your goals to stay healthy and fit! Happy cycling, and if you have any questions or tips you would like to share, please leave a comment below.